Well did my weight check first thing Monday morning and I was up to 198.6, I was very shocked to see my weight this high already, but at the same time really pleased.

I’m well on my way to reaching my highest weight plateau ever of 112, this is the most I ever weighed and it was four years ago in college. It wasn’t a good weight for me then, bc it required me to lose a lot of my definition. I expect this time around to be much better, bc I’m putting on the weight with really clean food choices.

That leads me to the next issue my appetite is starting to die down a bit and I’m feeling much fuller after every meal. This is because it takes a lot more food volume to reach the calorie totals that I need to put on size when the food choices are kept so clean. However I’m gonna keep trying my best to keep the food selections clean, but as my weight goes up so will my caloric needs and I may have to sacrifice some of the clean food choices in order to actually be able to consume all the food.

This is a prime example of why I tell people that have a hard time not over eating to just attempt to eat the same amount of calories with all clean food choices. Most people do not realize how much food it would take for them to eat over their maintenance caloric levels if they utilize clean food choices.

So what are clean food choices? Well the staples in my diet have always been; eggs, egg beaters, oatmeal, chicken, lean ground beef, yams, brown rice, green beans or broccoli(basically any green vegetables). There are a bunch of other choices you could use in your diet, but these have always been my go to food selections.

If your like me and have a fast metabolism and really find it hard to put on any weight, bc you just can’t eat as much food as you need to(or you get full to easy) try this trick. Always try to finish your entire meal 20minutes after the first bite. It takes around 300minutes for your stomach to signal your brain and tell it your full.

If your the opposite of me and find yourself over eating often try eating slower or consume a medium size salad before you begin your meal. The volume of lettuce will fill you up quicker with out adding a lot of extra calories.

Well these are just a few of my personal nutrition tips and tricks hope you are able to utilize them to help you in your quest to reach your fitness goal.

If you have any questions please leave a comment bellow or e-mail me at courtneydukes@time2transform.com and I will do my best to pass on my knowledge.

Starting weight for the week was 191.4lbs

Weight is starting to coming back up, diet is changing a little bit. I will be posting the updated daily meal plans for the upcoming week.

Life is getting a bit crazy and its keeping me from updating as much as I would like. I will be doing my best to keep the log more updated this week, so I don’t fall to far behind.

I already posted the first days workout and meal plan, so today I’m just gonna do a brief summary of the rest of the week. As you know if you have been following the log, last monday was my first day back to training in almost 3 weeks due to events occurring in my life.

With that being said I was extremely sore all week and for that reason I decided to make it only a 3 day workout week. I wanted to make sure I didn’t over do it and run my body to far into the ground.

I already posted Mondays(chest,Biceps, and Abs ) workout, so here are the other 2.

Tuesday March 23

Workout-Back, Triceps, Shoulders

Chin-ups- 0/10, 0/8

Straight Bar Dead-lifts 45/15, 135/12, 135/12, 135/12, 225/8, 225/10(really took it easy)

Seated Low Cable Rows- 100/15, 140/10, 140/12, 160/6

Standing Upright Cable Rows-100/15, 120/12, 150/12

Reverse-grip Lat Pull-downs- 100/15, 120/12, 150/8

+

Straight arm  Pull-downs- 50/10, 50/10, 50/12

2 Arm DB overhead Ext- 60/12, 70/8, 70/8

V-bar Triceps Press-downs- 60/10, 60/8, 60/8

Reverse Grip Press-downs- 80/12, 80/12, 80/10

Standing Front Military Press- 95/9, 95/6, 95/5

DB Shrugs- 70/12, 85/10, 50/15

+

Back Ext-0/12, 0/12, 0/20

Not a bad workout for the first week back, everything definitely felt a lot heavier than usual.

Wed March 24

Workout-Lowerbody

Squats- 135/12, 135/12, 135/12, 225/8, 225/8, 225/8

Front Squats- 135/10, 135/10, 135/8

1-leg leg ext- 50/8, 50/10, 50/10

GHR- 0/15, 0/15

+

Standing Single Leg Leg Curls 40/15, 40/15

Fairly light workout, but didn’t wanna over do it and my legs were definitely sore for a few days after, even from that light work load.

Th, Fri, Sat, and Sunday were used as rest and recovery days

Diet & Supplementation)Tue,Thr, Sat

(6am)Meal 1: 2 scoops ON 100% Whey protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

(11am)Meal3:8oz chicken, 4oz yams, 1 orange

(12:30)Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

(4:00pm)Post-Workout: 2 scoops ON 100% Whey , 4 tabs Cellucors R3 Extreme

(5:00pm)Meal 4: 1cup White Rice, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 2 cups broccoli

(1045PM)Meal7: 2 caps Cellucor P6 Extreme,4 caps Cellucors R3 Extreme,  2 scoops ON Casein Protein powder

Diet & Supplementation(Wed, Fri, Sun)

(6am)Meal 1: 2 scoops ON 100% Whey Protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 2 scoops ON 100% Whey Protein, 4 caps Cellucors R3 Extreme

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 4 caps Cellucors R3 Extreme, 2 scoops Casein Protein powder

Day 29

Monday February 15th

Workout-Chest, Triceps and ABS

Chest

Flat Bp 125/15, 255/7, 255/7, 255/5

Decline BP  185/12, 205/10, 225/6, 225/7

+

Incline Push-ups 0/20, 0/20, 0/20, 0/20

Low Pulley Cable Crossovers 50/12, 60/12, 70/6, 30/30

Seated Machine BP 100/12, 120/7, 120/7

Triceps

1-arm over head triceps ext. 25/12, 30/10, 40/6

Reverse Grip Straight Bar Tricep Pulldowns    100/12, 120/10, 120/12

Skull Crushers 50/10,  50/10, 50/12

ABS

Weighted Rope Crunches  150/25, 150/25, 150/25, 150/25

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11:00am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor P6 Extreme

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still out of Cellucors R3 need to get some more)

(5:00pm)Meal 4: 8oz baked potato, 6oz chicken

(7:30pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Workout-Biceps, Shoulders, Back

Biceps

Barbell Curls 95/8, 95/8, 95/8, 95/8

Standing Alt DB Curls 40/10, 50/8, 55/5

Neutral Grip Front Pulldowns  120/12, 140/10, 140/8

Seated Close Grip Cambered Bar Preacher Curls 50/10, 50/7, 50/6

Reverse Grip Barbell Curls  45/20, 45/25, 45/15, 45/15

Shoulders

Front Barbell Military Press 115/10, 115/8, 115/8

DB Lateral Raises 25/10, 25/10, 25/10

DB Front Raises 25/10,25/10, 25/10

Bent Over Rear Delt Raises 40/12, 40/12

Back

Neutral Grip Seated Cable Rows    70/15, 70/20, 70/20

Workout was really good, my biceps are starting to feel stronger. I will be looking to push them much harder coming up and trying to force some better growth from them. I didn’t do much back this workout, because I felt I need to give my shoulders more attention.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Sorry it took so long to get the update posted, my internet provider has been experiencing issues for the past couple of days. Hope you Have a great start to the week and look for updated pictures in the next post.

Workout-Triceps and Chest

Triceps

Weighted Dips 45/11,  90/6, 90/5

Lying Triceps Ext. 70/12, 90/10, 90/6, 90/5

Close Grip BP 155/12, 175/12, 185/8, 185/8

Overhead V-bar Low Pulley Triceps Ext. 110/10, 110/12, 130/10

Triceps Press-downs 130/12, 150/8, 150/10, 150/8

Chest

Decline BP  135/12, 185/8, 185/7, 185/7

Low Pulley Cable Crossovers 40/15, 50/12, 60/10, 35/failure

The Weights I’m able to use for each exercise are noticeably increasing from previous workouts, very good sign. I’m looking forward to start breaking some more of my personal bests on more lifts very soon.

I have had a request to post the actual times for my meals, so I will start to include that in my log. Most of the time I eat my meals at the same time each day.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

(11am)Meal3:8oz chicken, 4oz yams, 1 orange

(12:30)Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

(4:00pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Out of cellucors R3 should be getting it very soon, also wanted to note that since I ran out of R3 my muscles soreness has appeared to last longer the following the days after a workout than it did before)

(5:00pm)Meal 4: 1cup White Rice, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 2 cups broccoli

(1045PM)Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Thank You for keeping up with my log and please feel free to offer your comments and suggestions for how it can be improved.

Workout-Lowerbody

I was finally able to preform a lower body workout that was at an intensity level close to what I used to do before I injured my back.

Squats  135/15, 135/15, 225/12, 225/10, 275/10, 315/8, 315/6

Leg Press 290/15, 380/15, 470/15, 670/15, 670/15, 670/15, 670/10(don’t normally do this many sets, but haven’t been able to go hard on legs for a while)

Single Leg Leg Ext. 50/12, 70/10, 70/8

+

Single Leg Standing Leg Curls 40/10, 60/10, 80/10

Glute Ham Raises 0/10,0/10, 0/10

Calve Raises 45/20, 90/20, 90/15

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 (forgot to by grapefruit), 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Looks like I’m close to being able to hit legs hard again, my back still tightened up a bit, but didn’t hurt liek it used to.

Workout-Back, Shoulders, and Biceps

Today was an amazing workout! My strength is definitely starting to increase pretty significantly.

Back

Pull-ups  0/10, 0/10, 0/9

Neutral Grip Seated Cable Rows 100/15, 120/15, 160/12, 200/6, 200/6(new personal best)

Supinated Close Grip lat pulldowns  120/12,  140/12, 140/10

Supinated Bent Over Barbell Rows  95/20, 115/15, 135/20, 145/15, 165/15

DB Rows Single Arm 65/12, 75/12, 90/12

Shoulders

DB Shoulder Press  60/10, 60/10, 60/10

+

1 arm DB Side Raises 40/10, 50/10

DB Front Raises 20/12, 20/12, 20/12

Biceps

Standing Cambered Bar Bicep Curls 20/30, 20/20 , 20/15, 20/15

+

1-arm DB Concentration Curls 15/12, 15/10, 15/8, 15/6

1-armDB preacher Hammer Curls 15/10, 15/10, 15/8

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (stillOut of cellucors R3 should have some in soon)

Meal 4: 1cup White Rice, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 2 cups broccoli

Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Today Was The Start of Week 4 and my weight was 194.4lbs in the morning. A gain of a bit over 2lbs for the week,  I’m still on track, but need to watch my calories to ensure I don’t start gaining too much per week..

Here are some pictures taken today.

Monday February 8th

Workout-Chest & Triceps

Chest

Flat BP    155/15, 245/8, 245/8, 255/8

Machine-Pec Dec Flyes   80/15, 100/12, 120/12, 140/10

Incline DB Press  15 degree 75/12, 95/8, 95/6

Flat Machine Press 80/12, 100/10, 100/12, 120/6

Cable Crossover High Pulley 50/12, 50/12, 50/8, 50/8

Triceps

Bench Dips 0/15, 0/20

1-arm cable tricep pressdowns 20/15, 30/8, 30/6

Skull Crushers 40/10, 40/8, 40/10

During  today’s workout my chest was the tightest I have ever felt it. In between sets I would flex it and it was solid like rock. My arms were even pretty full and tight as well. My strength is definitely coming back and getting closer to being at full capability again.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Ran out of Cellucors R3 need to get some more)

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Workout-Biceps & Back

Pull-ups  0/12, 0/12

Standing Alt DB Curls   30/12,40/10, 45/6, 50/6, 50/6

1-arm Standing DB Curls  25/12, 25/10, 25/10, 25/8

Hammer Curls 20/14, 20/10, 20/10,20/10

Wide Grip Pronated Seated Cable Rows 100/20, 120/15,  140/15, 160/8

+

1-arm DB Rows 40/20, 40/15, 40/20, 40/8

Seated Neutral Grip Cable Rows 80/20,  100/20,  120/12

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder